Te Tino Parāoa Noke ngā Mītipōro
He kai pārekareka ki te whānau
Serves
4 - 5
Prep Time
30 mins
Cook Time
10 mins
He kai pārekareka ki te whānau, ko tēnei tohutao mō te parāoa noke me te mītipōro te mea reka rawa atu ka kainga e koe. Kua hora ki te tēpu i raro i te kotahi hāora, he tohutao ngāwari, e kī tonu ana ki te tāwara ka ngākaunuitia e ngā tāngata katoa.
He mea whakamāori e Clayton Cook.
He kai pārekareka ki te whānau, ko tēnei tohutao mō te parāoa noke me te mītipōro te mea reka rawa atu ka kainga e koe. Kua hora ki te tēpu i raro i te kotahi hāora, he tohutao ngāwari, e kī tonu ana ki te tāwara ka ngākaunuitia e ngā tāngata katoa. He mea whakamāori e Clayton Cook.
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500 karamu mīti kau kōnatunatu Quality Mark
½ kapu ngā kongakonga parāoa
½ aniana
kua āta tapatapahia3 ngā wāhanga kāriki
kua kōnatuhia1 hēki
kua āta kaurorihia2 tēpu pūnu pāhiri
kua āta tapatapahia1 tīpūnu tāima mata
kua āta tapatapahia2 tēpu pūnu pē tōmato
1 tēpu pūnu hinu ōriwa
¾ kapu wāina whero
1 ½ kapu tāwhara kau
½ kapu pē tōmato
400 karamu kēne o ngā tōmato
kua tapahia1 tēpu pūn orekāno
1 tēpu pūnu winika pahāmiki
2 tīpūnu huka parauri
Noke parāoa
He rau pāhira
He tīhi tiera
Method
Tukua te mīti kōnatunatu ki tētahi oko nui, me ngā kongakonga parāoa, aniana, kāriki, hēki, rau amiami, pē tōmato, hinu ōriwa, ā, totetotengia.
Me āta ranu ki ō ringa kua horoia.
Mahia mai kia pōro te āhua, he nui iti ake i te poi hahaupōro.
Uhia, ka waiho ai ki te pakatio mō te 20 meneti.
Whakamahanatia he paku hinu ki tētahi parai rahi, ā, tunua kia parauri katoa ngā mītipōro (mahia mai i roto i ngā kohinga).
Kia maoa, āta unuhia ki ngā pīnohi, ā, waiho ki runga pereti ki tahaki.
Whakamimitihia te toenga hinu i te hōpane, ā, whakahokia ki te wera nui.
Āpitihia atu te wāina (te tāwhara rānei) ā, waiho kia koropupū mō te 30 hekona, rakuhia te hōpane ki te pūnu rākau e ranumia ai te toenga tāwara o ngā mītipōro.
Āptihia atu, te tāwhara, te pē tōmato, ngā tōmato, orekano, winika pahāmiki, me te huka. Kōroritia.
Whakahokia ngā mīti pōro ki te parai, a, waiho kia āta koropupū (taupoki kore) mō te 15-20 meneti, kia mātotoru haere rā anō rānei te kīnaki (me huri ngā mītipōro kia kotahi te wā). Me whakamātau te kai, ā, totengia ki tāu i pai ai.
Ranumia te kīnaki ki te parāoa noke kātahi tonu ka tunua, kua whakamimitihia, ki roto i te kōhua tunu parāoa noke. Tukua ki ngā oko kai, ka tāuwhia ki te tīhi me te pāhira.
Nutrition Information per Serving (553g)
This dish provides an excellent source of selenium, essential for immunity as well as keeping our hair and nails healthy.
